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The 3-Minute Burrito That'll Keep You Going for Hours
While so many breakfast wraps include eggs, this one relies on black beans for protein. Fill a whole wheat tortilla with a half-cup each of cooked black beans and sliced, roasted peppers, along with a sprinkling of shredded cheese, salsa and chopped cilantro. Roll up and store in the freezer, wrapped in plastic. In the morning, remove plastic, wrap loosely in a damp paper towel and microwave 3 minutes.
Protein smoothie

Photo: Sang An

The All-in-One Rev-er-Upper
Get your caffeine fix and your morning meal all in one with this frothy smoothie, which incorporates a double shot of espresso, vanilla soy milk, cashew butter and a frozen banana. The shake contains 6 grams of protein, which is about the same amount you'll find in 1 egg.

Get the recipe: Get-Up-and-Go Protein Smoothie

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A Savory Mix You Can Nibble on All Morning
Trail mix can be healthy—if you make it yourself and keep the portions reasonable. This combo is packed with good-for-you ingredients, and will keep your energy up until lunch. Mix together a cup each of unfrosted, shredded Mini-Wheats and popcorn, and an eighth-cup each of toasted pumpkin seeds and cashews (plain are fine, but Trader Joe's Thai Lime & Chili Cashews are even better).

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The Veggie Scramble That's as Hearty as Any Blue-Plate Special
Vegan and vegetarian cooking instructor Colleen Patrick-Goudreau knows that preparing tofu can be tricky—especially with the dizzying range of textures and styles available at supermarkets—but she promises that if you start with the right kind, you'll get delicious results. The secret to making a perfectly fluffy, non-watery scramble, Patrick-Goudreau says, is using extra-firm tofu (and squeezing out some of the water before you begin cooking). It's perfect in a tortilla with salsa, or topped with fresh herbs.

Get the recipe: Tofu Scramble

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A Sandwich with Some Heft
Instead of making a traditional peanut butter and jelly sandwich, try apple slices and almond butter on a toasted whole wheat English muffin or flat bagel. The fruit contains less added sugar than jelly—and it also provides a nice crunch to contrast the smooth nut butter.

Photo: Ben Fink

The Brunchy, Meaty—and Healthy!—Casserole
This big breakfast bake is made from grits, instead of the usual cheese, but it's no less comforting. It'll energize you, too, since it includes turkey kielbasa, which is lower in calories and saturated fat than pork sausage yet still high in protein. You can make a batch, and when it's cool, cut it into individual portions and refrigerate to eat later, either at room temperature or reheated.

Get the recipe: Tomato Grits and Sausage
Ricotta strawberry crackers

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A Dessert-Inspired Way to Start Your Day (with No Sugar Crash)
We're all for indulging in cheesecake for breakfast, if only it didn't come with a sugar high, and then hunger pangs an hour later. Not this tasty meal: It delivers creaminess and a sweet hit, thanks to skim ricotta cheese and sliced strawberries. Spread a few spoonfuls of cheese on large fiber crispbreads, add fresh mint leaves if you like, top with the fruit and you'll stay sated all morning.

Next: 11 more energizing breakfasts